16/05/2024
๐ธ๐ธPCOS (Polycystic o***y syndrome)๐ธ๐ธ
in Simple Way.
Introduction
Polycystic o***y syndrome (PCOS) is a hormonal disorder, common among women of reproductive age.
Women with PCOS may have infrequent (only four to nine periods each year) or long menstrual periods or excess male hormone (androgen) levels.
The ovaries may develop numerous small collections of fluid-filled follicles and fail to release eggs regularly.
The exact cause of PCOS is Insulin resistance. ๐
Early diagnosis and treatment along with weight loss may reduce the risk of long-term complications such as diabetes and heart disease.
Signs and symptoms of PCOS often develop around the time of the first menstrual period during puberty.
Sometimes PCOS develops later, for example, in response to substantial weight gain.
Diagnosis of PCOS:๐ฉบ
A diagnosis of PCOS is made when you experience at least two of these signs:
โข Irregular periods:
Infrequent, irregular or prolonged menstrual cycles are the most common sign of PCOS. For example, you might have fewer than nine periods a year and abnormally heavy periods.
โข Excess androgen:
Elevated levels of male hormone may result in physical signs, such as excess facial and body hair (hirsutism), and occasionally severe acne and male-pattern baldness.
โข Polycystic ovaries:
Your ovaries might be enlarged and contain follicles that surround the eggs. As a result, the ovaries might fail to function regularly
PCOS signs and symptoms are typically more severe if you're obese.
When to see a doctor๐ฉ๐ปโโ๏ธ๐ง๐ปโโ๏ธ๐จ๐ปโโ๏ธ
โข If you have concerns about your menstrual periods
โข If you are unable to get pregnant.
โข If you have signs of excess androgen such as excess facial and body hair (hirsutism), and occasionally severe acne and male-pattern baldness.
โข If you are obese
The exact cause of PCOS is not known, But the factors that might play a role are:
โข Excess insulin: ๐๐๐
Insulin is the hormone produced in the pancreas that allows cells to use sugar, your body's primary energy supply. If your cells become resistant to the action of insulin, then your blood sugar levels can rise and your body might produce more insulin. excess insulin might increase androgen production, causing difficulty with ovulation (releasing egg in each menstrual cycle).
โข Heredity: Research suggests that certain genes might be linked to PCOS.
โข Excess Male Hormone:
The ovaries produce abnormally high levels of androgen (Male Hormone), resulting in hirsutism and acne(pimples).
โข Diabetes during pregnancy or related high blood pressure.
What to eat during PCOS:๐๐ฑ๐ฅ
The basic guidelines for a PCOS diet are to focus on whole grains, fresh fruits & vegetables, and plant-based proteins like tofu Cheese, Chickpeas, Peanuts, Almonds etc. ๐ซ๐ฅ
while limiting sugar, processed food like ready meals, crisps, potato chips, bread etc. and trans fat like pizza, fried food, biscuits etc.๐๐๐
Depending on your overall health needs, you may need to adjust your intake of specific food which contains fat, protein, carbohydrates etc. or add supplements
You can use this general list as a starting point, but remember that your doctor or dietician may suggest you include or avoid certain foods as part of your specific PCOS diet plan.๐ฉ๐ปโโ๏ธ๐ง๐ปโโ๏ธ๐จ๐ปโโ๏ธ
PCOS-compliant foods:๏ฟผ๐ฅ๐ฅ๐ฏ๐ฎ๐ง๐ฒ๐
High-fibre fruits and vegetables such as apples, plums, broccoli, cauliflower, leafy greens, root veggies, red berries, grapes, beans, cereals, whole grain or multigrain bread, pasta brown rice, oats, barley, flax seeds, chia seeds, and sunflower seeds, corn, cottage cheese, almond, yogurt.
Oils Can be used:๐ฏ
coconut oil, olive oil, flax seed oil, nut butter
Fresh herbs and spices such as turmeric, cinnamon, ginger, green tea.
Non Vegetarian foods:๐๐๐ฅฉ๐ฅ
โข Lean chicken or turkey (without the skin), Fatty fish, Eggs, and egg whites
Foods to avoid during PCOS:๐ซ
๐๐๐๐ญ๐๐ฐ๐ง๐ซ๐ญ๐ฉ๐ช๐ฟ๐จ๐ง๐ก๐ข๐ฅฎ๐๐๐
โข Bread, baked goods, Starchy vegetables such as white potatoes, corn, peas, white rice, full-fat dairy products, fried food, fast food, potato chips, microwave popcorn packaged snack foods, frozen meals and snacks, artificial sweeteners granola, cereal bars, margarine, instant noodles, packaged pasta/soup mix, broth, seasonings, milk chocolate, candy, Ice cream, pudding, custard, pastries, cake, cookies, pies, soda, sugary fruit juice, energy drinks
โข Red meat, processed meat such as lunch meat, hot dogs, sausage, and bacon.๐ค
Exercises For PCOS That Can Help You:๐๐ปโโ๏ธ๐ง๐ปโโ๏ธ๐๐ปโโ๏ธ
According to a study, exercising regularly can help decrease PCOS symptoms faster.
The following exercises are known to aid weight loss in women with PCOS. You must include at least some of these in your daily routine to reduce PCOS symptoms naturally.
1. Callisthenics:๐๐ปโโ๏ธ๐คธ๐ปโโ๏ธ๐คธ๐พโน๐ฝโโ๏ธ๐คพ๐ปโโ๏ธ๐๐ปโโ๏ธ๐ด๐ปโโ๏ธ๐๐ป
Calisthenics is a series of exercises (Push Ups, Pull Ups, Dips, Squats, Jump Squats) used to develop strength, power and balance. They are easy and quick & you can do it on the go. A mere 30 minutes of Callisthenics can help in the active recovery of PCOS. You can do it in small intervals of
5-10 minutes throughout the day as per your
convenience. It increases blood flow to the reproductive organs & helps in PCOS.
2. Running/Jogging:๐๐ปโโ๏ธ๐๐ผโโ๏ธ๐๐ฝโโ๏ธ๐๐พโโ๏ธ๐๐ฟโโ๏ธ
30 minutes of running/jogging every day can reduce diabetes, and heart diseases, boost fertility and regulate the menstrual cycle.
3. Walking:๐ถ๐ปโโ๏ธ๐ถ๐ผโโ๏ธ๐ถ๐ฝโโ๏ธ๐ถ๐พโโ๏ธ๐ถ๐ฟโโ๏ธ
Walking is a great exercise and helps in improving the hormonal balance and regularising the menstrual cycle.
4. Yoga:๐ง๐ปโโ๏ธ๐ง๐ผโโ๏ธ๐ง๐ฝโโ๏ธ๐ง๐พโโ๏ธ๐ง๐ฟโโ๏ธ
Improves overall health of PCOS patients by reducing stress, giving strength & increasing blood supply to reproductive organs. Which helps in reducing symptoms of PCOS.
5. Skipping Rope:๐ฟ
Increases strength, reduces weight, increases metabolism. Thus reducing the symptoms of PCOS.
